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Genetic Nutrition, MTHFR and Nutrigenomics
Favorite
Recipes
One of the most important aspects of staying healthy is nutrition. Here at Dr. Snelling’s office we like to cook and enjoy sharing our ideas and recipes. Cooking at home from scratch is healthier and more inexpensive than eating prepared meals or going out to restaurants. Another benefit is you know exactly what’s going into your food. No preservatives, no artificial flavors or colors, no MSG, no trans fats and no high fructose corn syrup. Cooking from scratch is also a lot easier than you might think! Cooking is an important skill to learn and pass on to future generations. It’s a wonderful way for families to spend time together, preparing and eating meals together nourishes the bodies, minds and spirits of the entire family.
In each issue of our newsletter, we like to share a recipe. Below are the collected recipes from back issues of the newsletter.
Homemade Mac-N-Chee
Volume III, Issue 1 – January/February 2009
Traditional macaroni and cheese or macaroni pie recipes call for baking in the oven once you have everything mixed together. I call my recipe Mac-N-Chee because it skips this step and is an easier, more casual dish. It’s much better tasting than the stuff that comes out of a box and requires very little effort and no more time because you make the sauce while the pasta boils. The benefit of this little effort is that you know exactly what you’re eating! You can also substitute whole-wheat or gluten-free pasta.
Ingredients:
2 Tsb. butter
2 Tsb. flour (rice flour is a good gluten-free substitute for wheat flour)
1 cup of milk (or more if you want/need it)
1 cup (or to taste) of grated cheese (sharp cheddar is good or experiment with your favorite cheeses)
1 pound of macaroni, rotini, fusili, farfalle, rigatoni or whatever pasta you like.
Salt and Pepper
Preparation:
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Follow the package directions for cooking the pasta.
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While you wait for the water to boil make the cheese sauce.
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Melt the butter in a small saucepan over low to medium heat but do not let it brown.
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Add the flour and stir for about a minute or two. This will result in a grainy-looking butter colored paste. Again, do not let it brown.
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Slowly add the milk and stir the mixture to smooth out the lumps.
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Once all the milk is in and there are no lumps turn the heat up slowly and keep stirring! Your sauce will thicken as it gets hotter. This may take a little time, but keep stirring and don’t turn the heat up too high or too fast.
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When the sauce is thickend to your satisfaction, turn the heat down to low and slowly stir in the cheese a little at a time. Keep stirring!
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When the sauce is cheezy to your liking, add salt and pepper to taste. Tasting as you go is vital to good cooking – but use a separate spoon and rinse it every time, the saliva on a “double-dipped” spoon can start to break food down while it’s still on the stove. As you become an expert in making cheese sauce you may want to experiment with adding other spices such as coriander, cumin, paprika, red pepper, and anything else that apeals to you.
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If the sauce is finished before the pasta is done, turn the heat to the lowest setting and cover the pan. check it to make sure it’s not burning or sticking.
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Drain the pasta and return it to the pot you cooked it in. Pour the cheese sauce over it and mix well. Enjoy!
Easy
Holiday Cookies
Volume II, Issue 3
– November/December 2008
Ingredients:
1 roll of prepared sugar cookies, any brand
your choice of goodies: chocolate chips; dried cranberries or dates; chopped
pecans, pistachios or walnuts; coconut; candy pieces, etc.
Preparation:
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Place the prepared sugar cookie dough into a bowl and mix in the goodies of your choice.
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Form 1 inch balls with the dough and flatten slightly with a fork and bake according to package directions.
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You can separate the dough and add different goodies to each half for variety. Some favorite combinations are dried cranberries and pistachios, dark chocolate chips and walnut pieces, and of course milk chocolate chips with chopped pecans.
You can also use a gluten-free cookie mix, such as "Cherrybrook Kitchen" brand, for those with food sensitivities. This brand is also free of dairy, nuts, peanuts and eggs- just choose your goodies accordingly for a allergen-free treat!
The holidays can be a really busy time of year and I hope this easy recipe will be a time saver.
Holiday Parfait
Volume II, Issue 2 – July/August 2008
Ingredients:
2 cups yogurt, vanilla (or plain or soy yogurt with 1 Tbsp. honey or a couple drops of liquid stevia to taste mixed in)
1 cup blueberries
1 cup small whole strawberries, or sliced large ones
4 Tbsp. granola of your choice
2 Tbsp. chopped nuts – raw almonds or unsalted pecans or walnuts
Preparation:
For 2 Servings,
layer each of two tall glasses:
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½ cup blueberries
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½ cup yogurt
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2 Tbsp. granola
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½ cup strawberries
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½ cup yogurt
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1 Tbsp. chopped nuts
Good for breakfast or dessert!
Cleansing Vegetable Soup Recipe
Volume II, Issue 1 – January/February 2008
Here’s a simple and delicious recipe for vegetable soup that is also very cleansing for your body. It’s best if the ingredients you use are organic. Amounts are according to your taste. You can’t really go wrong here. Soup is pretty easy.
Ingredients:
1 28-oz. can of crushed tomatoes
1-2 Tablespoons Olive Oil or Grapeseed Oil
1 Large Onion, finely chopped
2-10 cloves of Garlic, minced (whatever your taste allows)
Parsley, chopped fresh or dried
Oregano, chopped fresh or dried
Basil, chopped fresh or dried
Salt and fresh ground Pepper to taste
Any combination of the following in any amount, cut into bite sized pieces:
Carrots
Celery
Kale
Cauliflower
Zucchini
Preparation:
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Heat the oil over medium heat in a large, deep soup pot.
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Sauté the onion, garlic, carrot and celery until the onion is clear (and it all smells wonderful).
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Add Kale, Cauliflower, Zucchini and herbs.
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Stir in the crushed tomatoes and add enough water (or broth of your choice) to cover it all.
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Turn the heat up to High and bring it all to a boil.
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Cover, reduce heat to Low and let simmer for about 3 hours, stirring occasionally and adding more water, if needed.
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Add salt and pepper to taste and serve hot!
Soup also freezes well. Make a bunch and store it in single serving (or family-meal sized), freezer-safe containers for future meals.
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